Intermediate6 days/week12 weeks
Intermediate Push Pull Legs
The classic Push/Pull/Legs split run twice per week. 6 days of targeted training to maximize hypertrophy and add serious mass.
12 weeks 6x/week Build muscle and strength
Program Overview
The Push/Pull/Legs (PPL) split is one of the most effective and proven intermediate training programs. By training each muscle group twice per week with a day of rest after every 3 training days, it optimally balances training volume and recovery.
Push days target chest, shoulders, and triceps. Pull days target back and biceps. Leg days target quads, hamstrings, glutes, and calves.
Key Principles
- Each muscle group is trained 2× per week (Day 1 & Day 4 for each pattern).
- Day 1 of each pattern uses heavier compound lifts with lower reps (4–8) for strength.
- Day 2 uses moderate weight, higher volume (8–15 reps) for hypertrophy.
- Rest day every 3 training days — use it actively with walks and light stretching.
Weekly Schedule
MondayPush A (Strength)
65 minWARM UP
Shoulder mobility drills · Rotator cuff band work 2 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press(Chest) | 4 | 5 | 3–4 min |
| Overhead Press(Shoulders) | 4 | 5 | 3–4 min |
| Incline Dumbbell Press(Upper Chest) | 3 | 8–10 | 2 min |
| Cable Lateral Raise(Lateral Delt) | 3 | 12–15 | 90 sec |
| Tricep Pushdown(Triceps) | 3 | 12–15 | 90 sec |
TuesdayPull A (Strength)
65 minWARM UP
Band pull-aparts 3×15 · Face pulls 2×20
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift(Full Back) | 4 | 5 | 4 min |
| Barbell Row(Mid Back) | 4 | 5 | 3 min |
| Pull-Ups / Weighted Pull-Ups(Lats/Biceps) | 3 | 6–8 | 2 min |
| Barbell Curl(Biceps) | 3 | 8–10 | 90 sec |
| Face Pulls(Rear Delt) | 3 | 15 | 90 sec |
WednesdayLegs A (Strength)
70 minWARM UP
Hip flexor stretches · Glute activation band walks
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat(Quads/Glutes) | 4 | 5 | 4 min |
| Romanian Deadlift(Hamstrings) | 3 | 8 | 3 min |
| Leg Press(Quads) | 3 | 10–12 | 2 min |
| Walking Lunges(Glutes/Quads) | 3 | 12 each leg | 2 min |
| Standing Calf Raises(Calves) | 4 | 15 | 90 sec |
ThursdayRest Day
0 min| Exercise | Sets | Reps | Rest |
|---|
Active recovery: 20–30 min walk, mobility work, foam rolling
FridayPush B (Hypertrophy)
65 minWARM UP
Shoulder mobility drills
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Press(Upper Chest) | 4 | 10–12 | 2 min |
| Dumbbell Shoulder Press(Shoulders) | 3 | 10–12 | 2 min |
| Cable Fly(Chest) | 3 | 12–15 | 90 sec |
| Dumbbell Lateral Raise(Lateral Delt) | 4 | 15–20 | 90 sec |
| Skull Crushers(Triceps) | 3 | 10–12 | 90 sec |
SaturdayPull B (Hypertrophy)
65 minWARM UP
Band pull-aparts 3×15
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-Ups(Lats) | 4 | 8–10 | 2 min |
| Cable Row(Mid Back) | 4 | 10–12 | 2 min |
| Lat Pulldown(Lats) | 3 | 12–15 | 90 sec |
| Hammer Curl(Biceps) | 3 | 12–15 | 90 sec |
| Rear Delt Fly(Rear Delt) | 3 | 15 | 90 sec |
Progression Tips
- 1Add weight when you hit the top of the rep range on all sets.
- 2Keep an RPE (Rate of Perceived Exertion) of 8–9 on working sets.
- 3Deload every 8 weeks: reduce all weights by 40% for one full week.
- 4Aim for 0.5–1 kg of bodyweight gain per month for optimal muscle building.